1. Stress Management and Self Care
Justin Barker, PsyD
Utah State University Counseling and Psychological Services

2. Why Self Care?
A wise supervisor once told me…

3. What is Stress?
Stress is a term in psychology and biology. It refers to the consequence of the failure of an organism – human or animal – to respond appropriately to emotional or physical threats, whether actual or imagined.

4. Types of Stress?
Eustress: if the stress involved enhances function (physical or mental, such as through strength training or challenging work) it may be considered eustress.
Examples: Meeting or engaging in a challenge, Coming in first place in a race, Getting a promotion at your job, love, marriage, or childbirth, holidays

5. Types of Stress?
Distress: an aversive state in which an individual is unable to adapt completely to stressors and their resulting stress and shows maladaptive behaviors. It can be evident in the presence of various phenomena, such as inappropriate social interaction (e.g., aggression, passivity, or withdrawal).

6. Sources of Stress Time (Self, School, Work, Church) Finances Children
Home Management
Relationships

7. Warning Signs of Stress
Burnout: Freudenberger (1984) described burnout as “a depletion or exhaustion of a person’s mental and physical resources attributed to his or her prolonged, yet unsuccessful striving toward unrealistic expectations, internally or externally derived.”

8. Warning Signs of Stress
Irritability and easily frustrated.
Tense muscles (jaw feeling tight and achy)
Feeling tired and worn out
Increase in physical illness
Trouble sleeping
Trouble remembering things (anomia)
Rely on drugs, alcohol or food to cope

9. Be Self-Aware Identify the stressor
Get rid of it, change it, avoid needless stress
Alter your perception of it (don’t sweat the small stuff)
Learn new skills to manage stress effectively
Use the resources available to you!

10. Quick Interventions Breathing Techniques Progressive Muscle Relaxation
Meditation
Visualization
Smartphone Apps

11. Self Care Remember Freud. Find balance in your life.
Take time for yourself. What is your hobby? What do you enjoy?
Exercise and eat right.
Sleep
Time management
Utilize campus resources

12. Resilience
The process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress.
Research shows that resilience is ordinary-not extraordinary. People commonly demonstrate resilience (i.e., 911 survivors, early Mormon pioneers, survivors of abuse, etc....).

13. Resilience Continued
Being resilient doesn't mean that you don’t experience difficulty or distress.
Emotional pain and sadness are common in people who experience major adversity or trauma.
The road to resilience is likely to involve considerable emotional distress.

14. Factors that Contribute to Resilience
Resilience is NOT a trait that you either have or don’t have.
Resilience involves behaviors, thoughts, and actions that can be learned and developed in anyone.
One of the primary factors in resilience is having caring and supportive relationships within and outside the family.

15. Additional Factors Marriage to a stable partner.
Conversion to a religious faith that provided structure, a sense of community, and the assurance of salvation.
Near death experiences.
Formal Psychotherapy.

16. Factors Continued
The capacity to make realistic plans and take steps to carry them out.
A positive view of self and confidence in your strengths and abilities.
Skills in communication and problem-solving.
The capacity to manage strong feelings and impulses.

17. Ways to Build Resilience
Make connections.
Avoid seeing crises as insurmountable.
Accept that change is a part of living.
Move toward your goals.
Take decisive action-don’t detach.
Look for opportunities for self-discovery.
Nurture a positive self-view.
Keep things in perspective.
Maintain a hopeful outlook.
Take care of yourself.
Meditation and spiritual practices.

18. Building Resilience Continued
Learn from your past: “I have been through difficult things in the past and I can do it again.”
Stay Flexible: Let yourself experience strong emotions, but also realize there might be times to avoid them in order to continue functioning.
Rely on others and rely on yourself!

19. Resilience Summarized
“The most beautiful people we have known are those who have known defeat, known suffering, known struggle, known loss, and have found their way out of the depths. These persons have an appreciation, a sensitivity, and an understanding of life that fills them with compassion, gentleness, and a deep loving concern. Beautiful people don’t just happen.”
Elisabeth Kubler-Ross

20. CAPS Individual Counseling Couples Counseling Group Counseling
Workshops
One-Time Consultation

21. Other USU Resources Psychology Community Clinic
Marriage and Family Therapy Clinic
Academic Resource Center
Disability Resource Center
Family Life Center

22. Off Campus Resources Child and Family Support Center (752-8880)
Family Institute of Northern Utah ( )
LDS Family Services ( )

23. Questions?